Comparing Nutrients in 1 kilogram Roasted Almonds VS Cooked Frozen Okra with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked Frozen Okra with Salt	19%	6%	75%

Macro Nutrients

	Roasted Almonds	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Energy	206% 5980kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	49.3% 64g	130g per day for Men 19-50 years
Sugars	67% 48.6g	39.6% 28.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.14% 0.1g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	55.3% 21g	38g per day for Men 19-50 years
Protein	374% 210g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	38.5% 6.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	41.8% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	138% 550μg	250% 1000μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	107% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1593% 239mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	398% 478μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Calcium	268% 2680mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	84.4% 0.76mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	466% 37.3mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	367% 8.44mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	673% 4710mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.65% 24g	24.6% 911g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cooked Frozen Okra with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Cooked Frozen Okra with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Cooked Frozen Okra with Salt:

• 1 kilogram of Roasted Almonds has 12.5 times more Vitamin B2, 5.9 times more Vitamin B3, 1.5 times more Vitamin B5, 3.7 times more Vitamin B6 and 74.7 times more Vitamin E than Cooked Frozen Okra with Salt.
• While 1 kg of Boiled Frozen Okra, drained with Salt contains 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Cooked Frozen Okra with Salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Boiled Frozen Okra, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Cooked Frozen Okra with Salt:

• 1 kilogram of Roasted Almonds has 3.6 times more Calcium, 14.5 times more Copper, 7.2 times more Iron, 7 times more Magnesium, 2.6 times more Manganese, 12.7 times more Phosphorus, 3.9 times more Potassium, 3.3 times more Selenium and 6.8 times more Zinc than Cooked Frozen Okra with Salt.
• While 1 kg of Boiled Frozen Okra, drained with Salt contains 79.7 times more Sodium and 37.8 times more Water than Dry Roasted Almonds.
• 1 kilogram of Cooked Frozen Okra with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 20.6 times more Energy, 218.9 times more Fat, 65 times more Saturated Fat, 205.5 times more Omega 6, 3.3 times more Carbohydrate, 1.7 times more Sugars, 5.2 times more Fiber and 12.9 times more Protein than Cooked Frozen Okra with Salt.
• 1 kilogram of Cooked Frozen Okra with Salt provide inadequate amounts of Energy and Omega 6
• Both Dry Roasted Almonds as well as Boiled Frozen Okra, drained with Salt provide inadequate amounts of Omega 3 in one kilogram.